Kids in the Sauna & Cold – What Every Parent Should Know

There’s something deeply wholesome about sharing sauna time with your kids. It’s not just the giggles, the sweat, or the cool plunge that follows. It’s watching your child begin to tune into their body, learning what heat feels like, when rest is needed, how good it feels to cool down, and how to recognise their own limits. But it’s also not something to dive into without some proper preparation and thought.

Children’s bodies work differently from ours. They get hot quicker, cold quicker, and tire faster. And while they’re often more resilient than we give them credit for, they’re also still developing. So if you’re thinking of bringing your little ones into the world of sauna and cold, here’s what you need to know to do it safely, and with love.

🌡 Why Kids Are More Sensitive to Heat and Cold

Larger surface area to body weight ratio means kids heat up and cool down more rapidly than adults.

Young circulatory systems are still developing – kids under 7, especially under 5, can experience a rapid rise in heart rate during heat exposure. And they do not develop the ability to sweat until around 7 or 8. 

In cold immersion, children have good vasoconstriction response (which helps retain core warmth), but they fatigue quickly, putting them at higher risk of hypothermia if not carefully monitored.

That’s why sauna and cold can be great teachers – but only with a gentle, respectful approach.

🧖‍♀️ Sauna With Kids: Simple Safety Rules

Here’s how to keep sauna time with children calm, safe, and supportive:

One adult per child

This ensures you can act quickly if they feel dizzy, tired, too hot, or overwhelmed.

Start with low heat

Keep it around 60°C, with no steam or infusions at first.

Stick to the lower benches

It’s cooler the lower you go, and more suitable for little bodies.

Time matters

For kids under 8, limit sauna time to 3–5 minutes per round. Older children can build up to 10–15 minutes, but let them set the pace.

No more than 1–2 rounds

Especially when they’re new to it, less is more.

Hydrate before and after

Kids can dehydrate fast – offer water before entering and after finishing. A fun water bottle helps.

Avoid sauna on a full stomach

Try to wait 2–3 hours after a meal, to avoid nausea or dizziness.

Always be present

Never leave kids alone in the sauna. Accidents (like slipping, overheating, or contact with the stove) can happen fast.

❄️ Cold Water & Kids

Cold can be exhilarating, but children’s bodies lose heat fast. Some tips for safe cold dips:

Splash, don’t submerge – even standing in shallow water or splashing face and hands can be enough to experience the buzz.

Keep dips brief – a few seconds is plenty. Let them lead.

Warm-up gently – cuddle in a towel, sip warm drinks, share stories.

Watch for signs – tiredness, shivering, quietness, or blue lips are signals to stop.

Always make it playful, not about proving anything. Cold & heat becomes a teacher when it’s safe and empowering, not forced.

💤 What the Science Says

A Finnish Sauna Society study from the 1980s revealed that sauna is culturally embraced by children in Finland – where there are over 3 million saunas for 5.3 million people! Most kids over 13 reported enjoying longer sessions, and even better sleep afterward. However, 19% reported temporary symptoms like nausea, dizziness, or headaches – a clear sign that some bodies need more time to adjust.

✅ Three Takeaway Tips

Model good practice

Sweat and cool together. Let them see you regulate, hydrate, and rest. It sets a lifelong example.

Respect their rhythms

Don’t coax them to stay in longer than feels good. Give them a bowl of water to splash themselves. Let them take the lead.

Keep it simple

No pressure, no performance. Just warmth, togetherness, and the slow building of body awareness.

Sauna and cold immersion can be a powerful part of childhood – not just for resilience, but for learning how to feel and respond to their own bodies. Done right, it becomes less about heat and cold, and more about presence, connection, and care.

Ready to share the sweat and the splash with your little ones? Take it slow. Stay close. And enjoy the ride.